Sole With Fennel and Blood Oranges
This easy, light Spring dish combines delicately flavored sole with sweet-tart orange or grapefruit and fennel to make a low carb and calorie meal. Sole is a great source of polyunsaturated omega-3 fatty acids, which lower triglycerides and raise HDL cholesterol levels, reducing the risk for heart disease. Oranges and grapefruits are one of the best sources of immune-boosting vitamin C. A number of nutrients and plant compounds found in oranges, including vitamin C, flavonoids, and carotenoids, may reduce the risk of heart disease if you consume them at optimal levels. Studies have found that consuming oranges on a regular basis reduces blood sugar, LDL cholesterol and the inflammatory marker C-reactive protein. A member of the carrot family, fennel is also a nutrition powerhouse. It is an excellent source of vitamin C, fiber, calcium, potassium, and antioxidants. It has been found to have antimicrobial, antiviral, and anti-fungal properties. Regular consumption of fennel supports digestion and suppresses appetite. It may also reduce menopause symptoms, ease pain, improve bone health,
Makes: 2 servings
Time to cook: 30 minutes
Ingredients
1 blood orange, or a Cara Cara navel orange or a half-grapefruit
¾ pound fillet of sole
Salt and ground black pepper
3 tablespoons corn flour (very fine cornmeal) or all-purpose flour
2 tablespoons extra-virgin olive oil
2 small fennel bulbs, trimmed, cored and thinly sliced, about 1½ cups
1 tablespoon unsalted butter
¼ cup fresh lemon juice
Chopped fennel fronds for garnish
Cooking Instructions
1. Cut away the ends of the orange, stand it on end and cut away the skin and pith by slicing down the sides, following the curvature of the fruit. Hold orange above a bowl to catch juice and cut the sections out from between membranes. Set aside sections with the juice.
2. Season fish with salt and pepper. Lightly dredge in flour and tap to remove excess.
3. Heat 1 tablespoon olive oil over medium-high heat in wide, heavy skillet, preferably nonstick, that can accommodate fish fillets in a single layer. Add fennel and cook, stirring often, until crisp-tender, about 5 minutes. Transfer to a bowl and return the pan to the heat.
4. Add the remaining olive oil and the butter to the pan. When butter has begun to foam, add fish fillets, rounded side down. Cook 2 to 3 minutes, until the fillets release easily from the surface of the pan and are lightly colored. If the fillets are thin, check after 1 minute. Cook on the other side for 2 to 3 minutes, until fish is opaque all the way through. Do not overcook, or fish will fall apart.
5. Carefully transfer to individual plates or to a platter. Add lemon juice and orange sections and juice to the pan and stir constantly with a wooden spoon to deglaze. Juice should quickly reduce by half or more. Spoon juice and orange sections over the fish. Sprinkle chopped fennel fronds over top and serve with sautéed fennel on the side.
Nutrition per serving
387 calories; 23 grams fat; 6 grams saturated fat; 12 grams monounsaturated fat; 2 grams polyunsaturated fat; 23 grams carbohydrates; 4 grams dietary fiber; 9 grams sugars; 24 grams protein; 810 milligrams sodium.
Recipe by Martha Rose Shulman, NY Times Cooking
